Tuesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

400m Row

~~~~~

2 Rounds

10 PVC Pass Throughs

10 PVC Good Mornings

10 PVC OHS

8 Push Up to Pike

~~into~~

2 Rounds w/empty bar

10 Hang Power Snatch

10 Rear Snatch Push Press

10 OHS

Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS

Build to a Heavy Complex…

1 Snatch Pull

+

1 Power Snatch

+

1 Overhead Squat

*Start Moderate & Build to Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

1 Power Snatch (Athlete Choice, AHAP)*

2 SBWB 35,30(50,35)

4 Handstand Push-Ups

*Option for Full Snatch. Either choice, must be an automatic ‘heavy’ weight, no misses.

(Score is Rounds and Reps)